Small Muscle Group Exercises

Superwoman

The small muscle group exercises are important for correcting or preventing postural muscle imbalances. While the BEST study did not determine the effect these exercises have on bone strength, the BEST researchers advocate using these exercises to strengthen the muscles targeted by the strength training exercises.

IMPORTANT INFORMATION: Please read before performing exercises.

Overview

Targeted Muscles

Erector spinae, middle and lower trapezius.

Function

Develops and maintains good posture. Maintains the natural curves of the thoracic and cervical spine. Corrects forward head.

Woman lying prone on an exercise ball, holding dumbbells in each hand, in the right arm-extended position of the superwoman exercise Photo of woman lying prone on an exercise ball, holding dumbbells in each hand, in the left arm-extended position of the superwoman exercise

Set Up

Position your body on the ball in the prone position, maintaining the cervical and lumbar spine and pelvic girdle in neutral. Your body should create a flat plane from the buttocks to the head.

Execution

Holding the appropriate dumbbell weight (start with 5 lb and gradually increase the weight to 8 lb, 10 lb, and 15 lb) alternately swing your arms from front to back.

Your hands will end and finish in the same place as your body. Keep your arms extended throughout the full range of motion.

Make sure to complete the full range of motion, especially in the forward direction. Control the speed of the swing. Do not use the momentum of the weights.

Safety Tip

  • To prevent strain on the lower back and promote good posture, maintain head, back, and buttocks alignment in neutral.

Reminders

  • Keep the sternum up.
  • Use a slow, controlled motion.

Reprinted, by permission, from T. Lohman, S. Going, L. Houtkooper, L. Metcalfe, T. Antoniotti-Guido, and V. Stanford. 2004. The BEST Program for Osteoporosis Prevention. Tucson, AZ: DSWFitness.